20 ways to stay healthy January 15 2018

Your health is everything. Staying healthy helps you have the energy you need to work and play. Here are twenty simple ways that will improve your health:

Sleep at least 7-9 hours each night: Your body needs sleep to perform at its best. Some of the benefits of sleep include injury recovery, weight management, and improved memory.

Wash hands regularly: After doing things like preparing food in your kitchen or using the bathroom, wash your hands thoroughly. It'll help reduce the spread of harmful bacteria from you to everyone around you.

Clean your home: At least once a week, clean your home. It's important to sanitize your bathroom and other spaces to prevent unwanted odors and kill germs. Vacuuming your home will help eliminate dust and other particles that can aggravate your lungs and nasal passages.

Exercise regularly: If you're sedentary, gradually increase your frequency of workouts to prevent injury and help your body get stronger. Are you already working out 3 times a week? You can step up your game by working out 4 times a week or increasing your workout time from 30 minutes to 40 minutes per workout.

Reduce sugar intake: Your body will thank you for following this tip. Here are a few ways to reduce your sugar intake: ask for water instead of orange juice when eating breakfast at a restaurant, limit yourself to one soda a week instead drinking soda every day, snack on carrots instead of candy.

Reduce alcohol intake or stop completely: Drinking alcohol takes a toll on your body and can impair your judgment. Putting an end to your alcohol intake will ensure that you're always able to drive.

Work with a professional to stop smoking: What if you could save money and improve your health at the same time? Ending your smoking addiction will save you money and improve your health. Your lungs, as well as the rest of your body, will thank you.

Skip the fast food runs: Late night binges are not worth it in the long run. One way to avoid the late night fast food runs is to drink water after dinner and get start your bedtime routine by 9 p.m.

Increase intake of fruits and vegetables: Fresh fruits and vegetables are a great way to get vitamins such as vitamin C. A variety of tasty produce will give you many of the nutrients you need to stay healthy and maintain a strong immune system.

Teach your children how to wash their hands: Do your children know how and when to wash their hands? If not, now is the time to teach them.

Get some sunlight: Vitamin D helps you feel positive and optimistic. Even in the winter time, being outside when the sun is out can help you feel better since your body is able to manufacture vitamin D from sunlight. Simple tasks outside like mowing the lawn or shoveling snow give you the opportunity to be under the sun.

Try new recipes that call for healthier ingredients: Are you tired of eating the same things every week? Do some research and look up delicious recipes that call for healthy ingredients. You can even ask friends on social media what their favorite healthy recipes are. Preparing your own meals will give yourself a better idea of what you're putting in your body.

Meditate: Taking even just five or ten minutes a day to focus on one thing is a simple way to feel mentally energized. You can also take a walk in the woods or sit by a lake and ponder since being in nature is an effective way to clear your mind.

Take a walk: Go for around the block with a friend or family member a few times a week. It's a great way to chat and unwind mentally while getting some exercise. Getting a little fresh air for 10-20 minutes during the workday is an effective way to feel rejuvenated and energized.

Pay attention to your health: Use a notebook or an app to track weight changes, how you feel mentally and emotionally, sleep patterns, as well as physical activity. This information will help you stay on top of how you're doing well and what things you need to change.

Partner with a friend: Working with a friend or family member to improve your health helps you stay accountable and on track. You're more likely to be motivated to improve since you also have a vested interest in the progress of your partner.

Put your phone down and reduce screen time: Reducing overall screen time will give eyes and mind time to recover. The longer you're on your phone, the more difficult it will be to fall asleep at night. If you have to be in front of a computer for work, schedule regular breaks where you step away from your computer every 45 minutes to an hour to give your eyes a break for a minute or two. It'll reduce eye strain and headaches.

Laugh: Loosening up and laughter decreases stress hormones and gives your immune system a boost. Even an occasional knock-knock joke that makes you chuckle is helpful.

Make time for recreation: All work and no play is detrimental to your health. Schedule time slots in your calendar where you are doing something recreational whether it's playing a game of chess with a friend or going to a local music concert. Your body and mind will thank you for the break from the usual routine.

Integrative Medica specializes in complementary and alternative medicine. Patients that come into Integrative Medica can feel comfortable knowing they are receiving the most effective alternative medicine treatments available. Contact usfor your next appointment!